Of simple jogs & complex carbs
“It’s not just about looking a certain way, it’s about feeling ready and showing up as the best version of myself," says Jamai No. 1 actor Abhishek Malik. He talks to us about his workout routine and more…
What does fitness mean to you?
Honestly, it’s a commitment. I try to squeeze in a workout either early in the morning before the shoot or after pack-up—even if it’s been a long day. That one hour is like a reset button for me. It’s my time to disconnect, breathe and invest in myself.
Fixed gym schedule or flexible hours?
You have to be flexible in this line of work—there’s no other way. I don’t rely on a fixed gym schedule or fancy equipment. If I have an early call time, I’ll try and get in a quick evening workout—something like a bodyweight circuit or even a short jog. If I wrap-up late, I’ll wind down with stretches or a little yoga before sleeping. It’s not about how long you work out, it’s about moving your body every day—even if it’s just for 20–25 minutes.
What role does nutrition play in your wellness routine?
Nutrition plays a huge role. You can train all you want, but if you’re not fuelling your body right, it’s just not going to show. I try to keep it simple—eat clean, get enough protein, healthy fats, complex carbs and stay hydrated. Since we work such long hours, I also make sure I eat enough to recover properly. I’m not into extreme diets—I’d rather follow something I can stick with long-term. And yeah, I do indulge once in a while. I believe in balance.
What do you do for mental health?
Fitness really clears my head. It’s that one space where there’s no script, no pressure—just me and my own limits. Especially on days when scenes are emotionally heavy or the pressure is high, working out helps me let go and come back to centre. It’s like hitting a mental refresh.
What keeps you motivated?
It’s that feeling after a workout—it’s addictive in a good way. The mental clarity, the energy boost, the sense of achievement… it’s something I look forward to. Also, I see fitness as an important part of my job. Whether it’s action scenes or just having the stamina to shoot long hours on Jamai No. 1, staying fit makes a real difference. So, even on low-motivation days, I remind myself—it’s not just about looking a certain way, it’s about feeling ready and showing up as the best version of myself.
As an actor, do you feel pressure to look fit?
Yes, there is pressure—but I’ve stopped chasing someone else’s definition of ‘being fit’. For me, it’s about feeling strong and being able to keep up with the physical demands of the job. It’s less about six-packs and more about energy, agility, and overall health. I focus on consistency and doing what works for me.
What are two fitness tips you would offer to someone starting their fitness journey?
First, don’t try to overhaul your entire life in one go. Start small—build simple, realistic habits and be consistent. Even 20–30 minutes a day adds up. Second, stop comparing your progress to what you see on social media. Everyone’s body is different, and every journey is unique. Focus on how you feel—stronger, more energised—not just how you look. The aesthetics will follow if your foundation is right.
Lifestyle